Every woman I know needs to know the truth about vitamins and minerals and nutrients. You've heard all the claims about a mineral or how great Vitamin E is for your nails, but is that information all in one place and easy to find? This is an alphabetical chart that doesn't just describe the benefits of these wonderful natural solutions. Here, you can discover how they function in your body, the signs of nutrient deficiency, the foods and herbs containing them and what situations and substances will deplete your body of nutrients.

I've also included for your safety, toxicity signs for each nutrient. It's easier to overload on some nutrients, especially the fat-soluble vitamins like Vitamins A, D and E. If, while taking these nutrients, you experience any of these toxicity signs, stop taking those nutrients immediately. To be perfectly safe, check with your nutritionally-wise practitioner before taking any nutrient for a longer time or in large amounts.

Vitamins

Vitamin A

Essential for growth and maintenance of healthy skin, bones, teeth, hair, nails and eyes. Needed for proper functioning of the immune system. Involved in healing wounds. Important for health, reproductive and adrenal gland function. Involved in thyroxine formation.

Conditions that may be helped: PMS, osteoarthritis and rheumatoid arthritis. Prevents night blindness, irregular periods, fatigue, vaginal dryness, dry skin, endometriosis, fibrocystic breast disease, acne, Crohn's disease, gastric ulcers.

Depleted by: Heat, processing foods, coffee, low-fat diet, ERT, alcohol, cortisone, mineral oil, fluorescent lights, lack of protein.

Deficiency signs: Night blindness, defective tooth enamel, retarded growth, impaired bone formation, decreased thyroxine formation.

Toxicity signs: May produce toxicity in large amounts. Nausea, vomiting, headache, blurred vision, dizziness, lack of coordination, loss of appetite, weakness, rash, itching, fatigue, weight loss, irritability.

Food sources: Dairy products, eggs, yellow and dark green vegetables and fruits such as carrots, sweet potatoes, squash, broccoli and cabbage; also fish oils, liver.

Herbal sources: Peppermint, alfalfa, raspberry, dandelion greens, kelp, cayenne, paprika, sage, black cohosh, rose hips.

Vitamin B complex

Important for healthy digestion, liver function, emotional stability, anxiety, hot flashes and the heart. Vitamin B complex is actually ten water soluble vitamins, not stored in the body, that have interrelated functions. B vitamins are useful for promoting liver function. If there are insufficient levels of Vitamin B complex, it affects estrogen levels.

Conditions that may be helped: High blood pressure and fatigue. Depleted by: Tobacco, sugar, alcohol, coffee, estrogen replacement therapy (ERT).

Food sources: Whole grains, liver, carrots, molasses, fruits, fish.

Herbal sources: Oatstraw, red clover, parsley.

The following is a list of the individual vitamins that are part of the B-complex family.

Vitamin B-1 (thiamine)

Essential for development and growth, a healthy nervous system, muscles, bones, blood vessels, teeth and gums. Helps with the absorption of iron, and improves appetite. Converts carbohydrate foods into energy. Normalizes metabolism of estrogen and other hormones. Involved in synthesis of fatty acids, acetylcholine and the nucleic acids RNA and DNA.

Conditions that may be helped: Depression, apathy, anxiety.

Depleted by: Excess sugar intake, stress, sulfa drugs, cigarettes, coffee, tea, alcohol, dieting, illness, surgery, ERT, heat.

Deficiency signs: Easily fatigued, loss of appetite, irritability, emotional instability, confusion, loss of memory, stomach pain, constipation.

Toxicity signs: Headaches and irritability.

Food sources: Wheat Germ, liver, whole grains, legumes, oatmeal, peanuts, brown rice, fish, beans, sunflower seeds.

Herbal sources: Alfalfa, burdock, catnip, briar rose buds, rose hips, peppermint, yellow dock, fenugreek, raspberry leaves, nettles.

Vitamin B-2 (riboflavin)

Essential for transforming proteins, fats and carbohydrates into energy. Needed for building tissues and protecting against skin, eye, nail and hair disorders. Aids in the formation of antibodies and helps prevent sensitivity to light in the eyes. Important for the synthesis of corticosteroid hormones, red blood cells, and the co-enzyme active forms of Vitamin B-6 and folic acid.

Conditions that may be helped: EEG abnormalities, eye problems.

Depleted by: Coffee, sulfa drugs, stress, ERT, sunlight, antibiotics, alcohol, junk foods.

Deficiency signs: Cracks and sores in the corners of the mouth, red, sore tongue, burning eyes, sensitivity to light, apathetic, dizzy, vaginal itching, oily skin.

Toxicity signs: No known toxicity.

Food sources: Dairy products, liver, whole grains, green vegetables such as brussels sprouts, peas, nuts, sunflower and sesame seeds, red meats, yogurt, chicken, brewers yeast, seaweed, spirulina.

Herbal sources: Alfalfa, fenugreek, rose hips, nettles, yellow dock, hops, peppermint, parsley, echinacea, ginseng.

Vitamin B-3 (niacin, niacinamide, nicotinamide, nicotinic acid)

Energy production for over 100 enzymes. Important for the conversion of food into energy. Improves circulation and reduces cholesterol. Essential for healthy skin, gums and digestive tissues. Aids nervous system function.

Conditions that may be helped: Osteoarthritis and rheumatoid arthritis.

Depleted by: Alcohol, coffee, stress, antibiotics, sugar, sulfa drugs, sleeping pills, ERT.

Deficiency signs: Muscular weakness, fatigue, loss of appetite, indigestion, rashes, insomnia, bad breath, nausea, vomiting, recurring headaches, tender gums, deep depression.

Toxicity signs: When you first take niacin, you'll experience what's called a "niacin flush": red face and upper body, itching, stomach upset. This reaction is not harmful, except perhaps in people with peptic ulcers or asthma. Chronic toxicity signs include liver damage, increased uric acid in blood and impaired glucose tolerance.

Food sources: Chicken, fish, peanuts, legumes, broccoli, squash seeds, cashews, peas, beans, avocado, brewer's yeast, mushrooms, whole grains.

Herbal sources: Alfalfa, hops, raspberry leaf, red clover, echinacea, licorice, rose hips, parsley.